How to Know If You Need a Rest Day | Dr. Andy Galpin & Dr. Andrew Huberman
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- Опубліковано 13 бер 2023
- Dr. Andy Galpin explains how to know if you need a rest day to Dr. Andrew Huberman during episode 2 of the Huberman Lab Guest Series.
Dr. Andy Galpin is a professor of kinesiology at California State University, Fullerton and world expert on exercise science. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
Watch the full episode: • Dr. Andy Galpin: Optim...
Show notes: hubermanlab.com/dr-andy-galpi...
Huberman Lab Guest Series with Dr. Andy Galpin: • Guest Series with Dr. ...
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The Huberman Lab podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. - Наука та технологія
This clip is from the Huberman Lab Guest Series with Dr. Andy Galpin "Guest Series | Dr. Andy Galpin: Optimal Protocols to Build Strength & Grow Muscles.” The full episode can be found on UA-cam here: ua-cam.com/video/CyDLbrZK75U/v-deo.html
Love you Dr Huberman! I recommend you to so many people. Very sound advice. Very chilled out dude. I always walk away with a ton info ready to employ at the gym!
😂😂
Ill save you 6 minutes - if your sore and tired yes take a rest day.
Thanks - I was looking for this in the comments after getting frustrated with all his pretentious blabbering. This was actually helpful! :)
i hope you have a amazing life thanks for that i cba to listen to all this to find this out
Thanks bro
Thanks so much, bro.
You're a hero! 💪
True intelligence is not sounding smart and making something simple more elaborate it is making something elaborate seem more simple
I agree, this is not to prove you right or wrong just as a general recommendation is Howard Gardner’s MI theory. It’s a very interesting read for an insight on intelligence past the general basis of IQ.
The problems is ,normal people cannot understand easy and simple thing.😅
Nah, intelligence isn't that simple.
Just like muscle growth isn't as simple as explained by these two not so fit guys.
@@2greenifyandrew huberman who’s mainly a scientist, at 48 built like that no steroids is “not so fit”?
@@omarsawtari9301 Dont oversell scientist or fit. He is not even 50, people that age that want to stay fit look like this these days. My grandpa even still looks ripped from working the lands (his hobby).
Huberman isnt looking bad or anything. Huberman also is a teacher at a university, which I respect. Especially for a scientist teaching is hard work, it prepares the new generation. But teaching isn't the same as being a full time scientist and do the creative processes and most important the grinding necessary for science in most aspects of the work.
Finally there are better resources to learn about fitness. Last book that I read in the subject was from Eric Helms, also a scientist that specializes in researching physique and strength sport, specifically training and nutrition. He wrote two books that explain everything someone needs.
P.s. I prefer staying away from no steroids remarks. There is no way to be certain. Know people that use and look average at best. But no need to use for this level of fitness.
Always good to know this, as I work far too hard and never know when to take any time off
I got a workout in the brain trying to understand everything he was saying. I get the bulk of it.
brain workout is also very very important for us to have a healthy mind
I had to rewatch this more than 3 times to understand even just a fraction of it.
Warning: Block of text ahead xD. So, here's a short version:
TL;DR- If it's not too sore, go through with it. If it's sore enough to make it difficult, make the workout lighter or rest.
In the beginning, Dr. Andy says that he'll assume that it's about hypertrophy, which means building muscle.
He also mentions local and systemic ways: local is just how the person is feeling and systemic is what's happening to his body (by taking his blood and examining it, etc.).
So what I end up understanding is that, if it's over a short period (like a day or session) he'll take the subjective rate of the person working out, which is the soreness level of the muscle out of 10. If it is around 3 out of 10 which is mostly feeling a little bit sore but after warming up it doesn't bother you much anymore then it is fine to continue the workout out, but if it's a little bit higher like 6/10 or just by touching the muscle you can feel pain then it's advised not to go through with it.
If it's chronic or concerned with muscle damage, meaning if the pain or soreness persists over a longer period, he will use biomarkers(...) such as creatine kinase (a very common marker of muscle damage), LDH (Lactate dehydrogenase), myoglobulin(...), ALT and AST(...). If the AST to ALT ratio is higher than 1.67, high risk of muscle damage; he also says if the ratio is higher than 1 they immediately think there is some muscle damage.
If concerned with total training volume, they look at things like sleep, and HRV (Heart Rate Variability).
Lastly, motivation. If you like training hard and you can't force yourself to train, it's a good indication of needing rest. He mentions not overreacting to a day, so if using biomarkers there should be at least a trend of 3-5 days (he'd measure more than 5 days).
Also, when he's working with professional athletes he looks at the phase of training they're in(preseason, season, postseason, etc.). With a focus on hypertrophy, since volume is the driver so instead of canning out (canceling) the workout he mostly suggests doing a lighter workout or a modified lower level of the same workout, maybe 6/10 RPE(...) of the original workout, reduce the range of motion or make it a little easier to keep them (or you) on target.
Jargons (professional or specific words) used:
Biomarkers are bodily fluids such as enzymes.
Myoglobulin is a test used to find out the damage to the muscles.
Myoglobin is a protein located primarily in the striated muscles of vertebrates.
ALT and AST are liver enzymes.
RPE - Rate of Perceived Exertion
Edit: I wrote it for myself, so I am just posting this in case someone also wants to understand it better
U wasted ur time writing this😭😭😭
Thank you for this. Appreciate your time and detail.
@@bigjoe2234why ? because you know everything
@@operator9653 no cuz 80% of people are t gonna sit want read someones essay lf a comment. Ret**d.
Thank you very good overview. As you say, you can't beat listening to your body, unfortunately when you are younger that is more difficult than it sounds.
I am an athlete 24 years old , and I have real hard time when it comes to this. I am getting better at it though, but I get so hungry to perform sometimes haha.
@@milomilongo1982 Like you I have been through that phase. I now have a suppressed interest in my 20yr old son, in a similar position as you describe. He often comes back from training with ad hoc advice he has been given by well meaning amateurs. That also needs careful managing. Good luck with the training.
@@robotstobor3388 Thank you for your reply, I will do my best to find balance and maximize performance. I hope your son wil find it too💪🏽
So true. I'm 39 and have only started making connections between what I eat and drink and the feeling of inflammation in my sinuses.
The basic regime for bodybuilders, at least when I competed and which was common in most of the literature 40 years ago, was 3 days on and 1 day off. For example: arms & shoulders on 1 day, chest & back another day, legs the next day, then 1 day off. That made sense from a carbohydrate point of view because it would take 2 - 4 days for the muscle to replenish glycogen in the exercised muscle depending on the duration and intensity of the workout. It would also give the muscles time to repair as long as the nutritional regime and the daily sleep were optimized.
There are 4 basic rest types for muscle growth and repair: rest between sets, rest between exercised muscle groups( see above), daily rest(sleep), and long term rest. The last rest cycle is for repair of the subliminal injuries that accumulate over time and that need more time to repair and to prevent injury(long term damage) . This last rest cycle varies in duration and frequency due to training intensity and to anabolic hormone levels. As the hormone levels decline with age, the intervals between long term rest become shorter and the duration becomes longer.
I train 5 or 6 days push pull legg a week do I need to add rest days inbetween?
@@memos106 Nobody can tell you, especially based on that little information. Dr. Andy Galpin provided some information, and one of my conclusions is: you can't follow a strict workout plan and expect it to be optimal or even working decently all the time, you may need to adapt and change things up due to stress in life, certain events happening, kcal intake and more, based on subjective measure, hrv, resting heart rate and others, depending on accessiblity, finances, supervision etc.
rest more
This is crazy because a month ago I started doing this regiment. I didn’t look anything up on it and didn’t know this was a thing. The reason I did it was I felt I needed more time in between my squat and deadlift days. Since changing it feels much better.
@@memos106push pull rest legs rest is the best in my opinion. Your strength will skyrocket
Really smart guy! Very interesting stuff.
Loved it. Very clear and practical points. Thank you
1:05 wow. Honestly, this is great: 6/10 self-professed rating of soreness being a concern = very respectful.
This is great
Would really appreciate understanding this from an endurance training standpoint. Like Ironman training which has volume requirements that exceed hypertrophy in vast proportions.
I was recently diagnosed with McArdle disease (GSD-V) at the age of 26. I'm in the Army, and have every intention in my heart to keep serving, any advice from either of you Docs would be much appreciated! I understand if you don't see this or don't want to answer. Thanks
Many people listen to ASMR to fall a sleep and rest. Also to focus better. I think ASMR is very interesting to look into (with an expert in this field maybe?). What does ASMR do with our brain and body? How does it work and can it help us? And thank you for all your good work. I learned a lot from you and the experts in your podcasts. Thankful for that!
That’s crazy I just listen to Andrew talk and I fall right asleep
I’ve been so confused lately. I work with my husband in landscaping. I workout nearly every day of the year (either walking, lifting, HIIT, or something), but at the beginning of the spring, I got terrible poison ivy and was taking prednisone and antihistamines. During that time I also stopped drinking wine except once every couple weeks I’d have a glass. My resting heart rate went from 60’s to 50’s, and my HRV shot up to 108-140 from 30’s. Now that spring is in full force, I’ve been shoveling and spreading mulch fast and hard. It extremely challenging to my body, but it’s only for 3-4 hours 3-4 days a week. I still exercise daily in some fashion. I also do deep breathing techniques when falling asleep. My resting heart rate is now 70-72, and my HRV is back in the 30’s. I cannot figure out what’s going on. If anything, I should be getting healthier.
This sounds like an extensive (professional) approach. So, for the amateurs out there: resting heart rate, HRV, soreness and motivation seem to be the markers?
Yeah indeed.. It's like he completely missed the point of the question. Huvberman labs has also ordinary people and will not get blood tested after every workout. Jesus crust
Very informative, what is the topic of this podcast?
I’m a 58 yrs old female. I do calisthenics & only use my body weight for squats. I’m really big about stretching! I do everything that has to do with joint mobility. I workout until I can’t do one more rep. Then I get very tired for a couple of days while I’m in recovery. Then I go back at it again.
Last part is exactly what i needed to hear, thank you!
I take a nap every day and I go to bed early but I wake up at 5am automatically. My body starves for rest. If I don't get proper rest I'm irritable, clumsy and not as patient.
I too take a 25-30 min nap daily.
@@frederickbouari2625 very healthy
Ok
Do you wake up feeling tired?
@@Brand00d depends
Usually next day I don't feel much soreness and my nervous system is most drained two days after so it would be better to train one day and minimum two days off.
Nowadays I am trying not give any rest days unless my body asks for it. More likely I'll simply rely on whether I wake up on first alarm or second alarm which is after 1.5 hrs later. If it's second alarm that's it I won't workout that day. Otherwise I have self discipline tuned in to wake up at first alarm always and go for a workout every freaking day.
Ppl are over complicating shit when it’s rly simple. Just listen to your body. If you’re too sore to workout the same muscle group again the next day then don’t. Stop looking towards science and start being more intuitive and paying attention to how your body feels. There is no one answer for everybody
Facts. Same with avoiding injuries. Most injuries happen because we ignore the signs of impending failure. Like that weird feeling in the tendon or that pulling sensation in your muscle. I've heard people (probably roid freaks) saying that working out sore is ok, I tried it was shit and i could barely do half of the previous session. I'd rather wait an extra day and be fully rested and do the shit properly. Likewise if I start feeling too exausted, close to the end of the session, i just stop and go home. I had more consistent growth doing things properly then when I was a try hard and squeezed every last cent out of my body. You pair that with good sleep and diet and your gains will start showing up. Reducing or abstaining from alcohol and coffee will give you a winning edge too. Caffeine in high amounts will tax your nervous system.
I hope two days is enough of working out, I have a rare muscle disorder we”re my creatine kinesis is always too high last year I almost died and spent a week in the hospital because of rhabdomyalsis my creatine kinesis levels were so high they were off the charts. so I have to be careful if I workout more than twice in a week I usually get pretty sick and and because of the muscle tissue possibly breaking into my blood stream, I can lose muscle so it’s tricky for me. I have to be really intuned with my body and know when enough is enough, I’m slowly noticing progress by being careful and slow but I do feel limited, which sucks because I always wanted to be a bigger muscular guy, but I don’t know if my body will allow it. Usually when someone gets rhadbo they fully recover. But my levels of creatine kinesis are always too high. I have to properly hydrate more than the average person before and after working out, so it doesn’t go too high. Sadly because of my condition I don’t think I am physically as strong as a lot of men which I hate.
"Yeah yeah sure" "Yeah okay" 😂😂 damn what a nice response
I was thinking that. His persona is disgusting
The guy is a scientist and most likely a medical geek. Not all scientists are as personable as Huberman.
@@ssgdean1969 "Yeah yeah sure"
@@nicholasdorazio10 good answer! 🤣🤣
@ssgdean1969 Hahaha right🤣🤣 Cool Django style guitar btw for your profile pic
I wanted to discuss the effectiveness of implementing two days of workouts, targeting different muscle groups, followed by a single day of rest. Is this rest period sufficient for optimal recovery and progress?
While the concept of "listening to your body" is often recommended, it can be more challenging in practice than it sounds. Balancing exercise and rest is crucial, so I am seeking advice on whether this approach is suitable for maintaining a healthy and effective workout regimen.
Looking forward to hearing your thoughts.
Test ur hrv and see if ur fully recovered and u will know if it working for u. Arnold trained 6x a week and 2 trainings a day for months whilst dorian yates did 2 or 3 workouts per week and it worked for him
@@DarkoFitCoach ... while also injecting an inhuman amount of steroids.
Don't compare super physiological induced hormones with naturals.
What are the suggestions do people have for recovery? For example :I go to my legs day squats lunges, and I’ve been doing lighter weights. The last eight months because I just can’t seem to not be just extremely fucking sore the next 2-3 days. Does creatine help? Any other suggestions? My magnesium was given me loose stool/ and more tired when i took twice day. What kind you suggest?
Rest days are definitely a must!
Active rest*
Felt like my body needed a break but didn’t wanna break my workout streak so I decided to cut my sets in half, is this sensible at all??
The title should include some sort of indication that this is intended for an audience of doctors
😂👍👍
Thanks
Thanks. I am 63 and have had deep muscle pain each day after gardening. I have been trying to figure out what's going on.
I'm with you, it's old age. I got an ice bath.
@@DBASSDAN yeah, well darn. But I DO love my compression hose, HOKAs and ice bath :D
Youre getting gainz 💪
Is it Muscle soreness, or legit pain i.e a sign of potential injury??
@@titsmcghee9869 Well, it is from use, but in the past that level of use did not result in the kind of pain. So, aging or some of the typical problems with aging as in hormone changes and circulation and maybe blood sugar related issues could be in play. Just wondering why a very active day of doing lots of tasks makes me so sore.
Man could you just answer the question about soreness and optimal rest?
Haha, totally.
I usually work out 2 on 1 off. Now seems like I have to rest every other day. I'm 53 years old. I'm frustrated because I want to work out Monday through Friday. Wednesday and Saturday and Sunday rest. I guess it ducks being older.
He gave 80% of 5 different answers... Nothing useable
3 rest days after 4 exercise days for me every normal week. No heavy lifting on vacation. Just casual walking so 7 - 21 days of no lifting on vacation about 3/ 4 times a year.
Do you take 3 rest days in a row ? Or is it distributed throughout the week ?
@@yoelromero6464 I take all 3 in a row.
@@leaningout the difference is that you are not natty
@@vivarantx ha ha... I'm definitely natural. I will gladly share my workout but I have a feeling you're not interested....
I need a rest when I lie down on my bed during the day....and my body says "thanks"
In my experience, sun exposure can relieve muscle soreness. Listen to that podcast for more detailed reason why.
Yeah sun is great for muscles, I think it’s the sun and vitamin’s mixed.
I’m natural, I can push hard progressive overload 21 sets to failure 2 hour session and no aches the next day, or not much aching. Never take a day off never feel fatigued
Me too at 32 years old. But have t levels in the 800-1000 the 3 times I took my blood levels for my testosterone.
I got POHS in both eyes, avastin every month... where are you at with ending these shots?
I like how Andy answered Andrew’s question regarding “how to know if your nervous system is fatigued/if you need rest” and he answers with “get blood work”. 🤡
I run 8-10k every day cycle play football(soccer) and lift weights my rest day is every Friday on that rest day I’m happy that I can rest but in the back of my mind feel like I’m losing all my progress and feel really bad how do I overcome this?
Honesty, people don’t speak about it, but it’s a skill in itself to rest I have the same issue, but I can’t afford to overtrain so it’s almost like when push pull on a muscle the pull is as important as the push, the Ying, Yang recovery is vital, so master the rest. Hope that’s helps.
you need 2 rest days with that level of cardio if you want your weight lifting to trigger muscle hypertrophy and you can overcome thinking a rest day is counter progressive by introducing a self care day (stretching, hot bath/sauna and doing what you are doing now, learning how to be even healthier by relaxing watching UA-cam videos)
You don’t get stronger from training, you get stronger recovering from training.
quick question: Should i workout when feeling quite tired ? i work 24hr shifts with around 3 to 4 hr of sleep, and the day when my shift ends i am mostly tired. is it a good idea to go smash the gym? i feel like i would have a less effective lift session and i dont want to snap some muscles cuz of sleep deprivation...
Stressing your body out on top little sleep is not the move
Being a roofer in Texas,it is very complicated to be able to stand the heat,many hours at work and still exercising. None of these specialists have an recipe for people like me.
You’re the real super hero of our country! Nothing but respect for people in your line of work sir. God bless
@@stackshotbobby711 Thanks for the kind words. God bless you.
When I used to do that type of very physical work back in the food industry, and I was on my feet for 12+hours per day, I used to wake up and meditate and stretch before work everyday. When I had time, I'd do a full yoga routine; and when I didn't have time, I'd do a basic 10 mins stretch. A lot of those stretches, I'd do in bed as I meditate.
Then at night before going to bed, if do a calming restorative yoga/stretches.
The down side is that everyone responds differently to training and there isn't really a wrong way. Some guys never take a day off. Some train to failure all the time. Some train light with high reps and others heavy with low reps. You have to experiment and see what works for you.
When I was training ( out with shoulder and bicep at the moment) I was sore everyday. Not terribly but a little sore. I like feeling that way.
As far as OG's and pros in the game 100% of them recommend to train when sore. If you wait till your not sore then you won't be able to stay consistent and will have way too many days off.
Honestly if you aren't a little sore for next 2 days then you didn't train hard enough. Imo.
That's not really true. Everyone responds differently - - - to an extent. Some people may require more or less rest, but this idea that "there isn't really a wrong way," is just complete bunk. There is absolutely a wrong way to do things. We're not THAT different from each other. It's not like everyone is their own little unique fitness snowflake.
Also, measuring the success of your workout by how sore you are is a bad idea. I don't know what fitness channels you've been following, but it's perfectly fine to wait until you aren't sore to workout again. You can program your training to avoid working out when you are sore. In fact, pushing yourself to workout when you are still sore could not only lead to injury, but also a decreased ROM and therefore less muscle stimulation. It sounds like you are currently suffering from injuries (if I'm reading your comment correctly), so you should probably take a hint.
Same here, if I’m not sore the following day from a workout then I’m not happy. I like to be a little sore from each workout. Not crazy sore, but Atleast something to know I trained
Soreness is not an indicator of intensity
I never get sore, I workout every day journal progressive overload, failure sets 21 plus sets, I love the gym so much I hate days off.
How do I train non stop and never get tired. That's what everyone's really looking for 😂
My Man 🤣💪👌
The type of fatigue that tells me when I should take a day off is when I feel like my brain is floating in embalming fluid. Like a real bad hangover. Thats when your CNS is fried regardless of how your muscles feel.
@Debbie Dye I believe that 100%. However not available here in that context.
Exactly … ppl don’t understand it’s not your muscles that need the rest it’s more your central nervous system especially if your doing performance workouts which everyone should be doing for example running sprints burpees compound lifts hills and so on. The guys that say they workout 6 7 days a week are the gym bros who just do basic bodybuilding style workouts . Bunch of muscle doesn’t mean nothing if you can’t run jump have gas tank . Always train for performance that’s what gonna help you in real life . Deep breathing exercise and mediating and cold showers is life saver for performance training when your natural Like me but I look like I’m on steroids
" The body tells you when you're recovered and ready for your next workout, and not you " 😊
What if your nutrition is dialed along with sleep and you're leaving 2-3 reps in the tank ? I would imagine you could train all the time 🤔
It feel more like a training for the brain than how to know if you need a rest day
This isn’t understandable at all to the average person watching this video. 99.9% of people aren’t getting their bloodwork done every week to look at biomarkers. Yet again another one of Huberman’s videos I’ve watched where a lot of talking is done and the majority of what was said is not understood. You guys need to realize who your audience is.
I agree, you need to have a science background to understand Dr. Andy galpin. 😂
Dr. Mike Israetel is also very science based, but he is easier to understand.
How do you know who his audience is?
The video is about when to know to take rest days. This is a concept known to just about everyone who works regularly.
I agree, most people don't and can't get weekly blood work done to test biomarkers, but Dr. Galpin explains how to use RPE, HRV, and motivation to help determine rest needs. He explains both initialisms. Most athletes know what these are. HRV is a metric in most fitness watches.
I think he does a fantastic job of providing answers for both high end athletes who have access to a lab regularly, and those of us every day athletes who don't.
But we all pee.
Huberman has no clue what he’s talking about, he’s all about trying to sound smart with no actual substance
Agreed. This wasn’t even a little helpful haha.
Fucking ace. What a beautiful piece of metal.
Getting blood test shouldn't be considered the best (practical) way to know if one needs a rest day. No offense to the elite expert, but I think there are better solutions to the question.
what part of the blood test is a concern for you?
He literally said checking soreness level is a way to do a quick check on this.
I don't have a off day but I do have very light days
❤🙏
Like we can check our blood levels of HLT...
Welll bodybuilding your muscle most time is always sore after each training session so this doesn’t work for stuff like that out the window this advice goes . If you train to build muscle simple if your getting weaker , feel over tired , getting sick all the time , Ed , sleep quality getting worse . stuff like that you are over taxing your body needs recovery
Is this word salad?🤣
Or maybe i need more coffee.
"If hypertrophy is the goal, remember, volume is the driver"
This video is really bad.
What would be your intake for someone who does full body workouts to failure with each exercice ?
Dont do it
@@furnsidebarbel Yeah, basically xd
I took 7 rest days last week and still nothing.
Taking a day(s) off should be built into the lifting program, as long as it is consistent.
Easier than rocket science.
How about for normal people?
So I haven’t trained enough, thank you, if you are stiff but have enough to workout, you’re fine unless you are hurting
So I’ll know I need a rest day when I do some lab tests on myself and my bio markers come back out of range. Ok got it
Volume is the driver but without hypercompensation it's all useless.
I can never understand Andy Galpin,. So frustrating!! What a contrast with Dr. Huberman's clarity and ability to distill the most complex topics down to easily digestible, readily applicable nuggets - which of course aligns with the communication abillity of a Stanford caliber professor.
I workout each other day, i'm 55 years old and i hope to workout 50 more years 🙂(its actually a joke but serious at the same time its possible People are always living longer and longer 🙂 )
My takeaway: Learn to listen to your body
My workouts run 2-3 hours.... hit training atleast 5 days a week and my cardio is on point, but I wasn't growing, I've recently been experimenting with Mike Metzger style training actually taking days off, which is hard for me to do as I'm bipolar manic depressive and the gym is my addiction and only vice, but have noticed It seems as though it may be working, but like I said he recommended 3-4 days off 😳 that to me is just insane and really hard for me to do 😆
If your doing hit correct your muscle needs a good 7 days to recover. Try it and watch your muscles fill out after day 5 and 6.
Try push moday pull wednesday and legs friday. Hiit cardio will eat into recovery too
@sausagelipz I'm gonna give it a try, I basically do a 2-3hr superset, lol very little to no rest in between im definitely hitting everything hard, eating use to be my big set back, and I felt as if I got much stronger not eating but I wasn't growing, I've since started really making myself eat and I've definitely grown a bit since then but now I just feel weaker I an push some weight but felt much more energized and stronger not eating as much🤷♂️I'm gonna give my body some rest for sure and see how that goes, like I said I'm an addict so it's hard to do but if it shows results I guess it's worth it, thanks man
3-4 days off? How?
@THE NEW AGE I've gained muscle mass.....but I feel weaker, and tired, and lacking energy, im not sure I can keep this up much longer....
@Fortune Bubble 1 cent it's just after workout. After full recovery you can feel stronger
I understood nothing but the question
Have to stop calling them rest days... It's bad for the Psyche of all strength athletes...
It's a GROW DAY focus on food and recovery just like you focus on form
Good advice if you lived in a laboratory and tested your blood every day.
Would it be considered unkind if I suggest that individuals who lament about the difficulty in comprehending or ramble about it are essentially telling on their own limitations and lack of education, be it general or on the subject? When I encounter a video and fail to grasp everything, particularly concerning subjects like quantum physics and general relativity, I attribute it to my own lack of understanding, rather than criticizing the video for its complexity or technicality. A category which, by the way, I don't believe this video falls into.
How about making g this understandable to the average person - what’s the point if it’s not clear enough to comprehend
as the great legend said a rest day is like taking a shit, you dont stop to think do i need to take a shit you just take a shit
Accurate and intelligent comparison.
Yeah, you don’t stop to shit, it’s a mess, same with rest, ur body will burn out and mind scatter.
Lmao
volume isnt the driver tho...
thanks for commenting, solid argument!
Its not clear explanation of the video title!…… so, what?!
When I’m doubt, rest.
You shouldn’t be sore at all it’s such a myth. Train at 70% max, 6 days a week. Volume is truly king.
If I do more pull-ups then you in a week I win. You can go to failure one day then need to recover before doing it again. Training at 70-75% of your max will allow you to get more volume which compounds.
Huberman’s Schedule A and Schedule B is also so legit
That's actually very interesting
@@Jazz-bh4sc stolen from an older JRE episode
everyday a restday for me
Please stop giving complicated, convoluted answers to very simple questions
Love this content but I can do a bunch of sets and barley feel sore.
I’ll sleep like a baby afterwards but soreness rarely occurs for me.
Your muscles need more time under tension
i'll translate what Ethan said: make your eccentric part slower, a relatively safe way of overloading your exercises without adding more weights; you may add more sets, but be aware of recovery needs; BUT if you see progress / results (even maintenance) without the soreness, that's fine too, forget about changing what works for you.
Everyone is different.
You are just well trained invidudual in this particular movements/exercise if you execute their at pretty much high effort ,frequently but still do not have almost any soreness. It's more often than not a good sign so yea . 🔥
You would expect a simpler more practical response...
Sooo what I got is. When you feel concerned you might injure yourself. Rest day.
Volume Is not the driving factor of muscle growth but intensity 😅
intensity is for developing power; you still have a wide (imho) range of repetitions/sets to work with "for hypertrophy", in order to address the volume as a top factor within that range, and time under tension... (notice the "time" there.. time under tension eventually translates to "volume")
David Goggins would not approve this message!
Training for endurance is different
@@NipponNostalgicTV Still unsure he’d approve but it’s impossible to know what someone really thinks. Have a good day Nostalgic TV!
@@stackshotbobby711He actually has a rest day bro, and even when he was young it almost killed him the way he sacrificed his body! But now he gets plenty rest and sleep, I used to burn out so hard cause of goggins 😂 used to think I was invincible cause of him, such a legend.
@@ZippyG Thanks for the insight. I’m not against rest but my wife won’t have it! Cheers
JUST ANSWER THE QUESTION for your audience.
I don’t have a PHD so I don’t understand.
it's not the phd, it's the dopamine regulation what you're lacking, in order to keep focusing.
Dorian Yates is best at science based bodybuilding
Doh!!
English Please.
Um … what?
Bruh if you're too sore then just rest 😂😂 no need to make it complex for NO reason got dammit
Wow all of those words just to say if you feel sore then dont workout. Nice
How to know if you need a rest day, umm idk maybe listen to your body go to the gym and if you feel like shit and feel all tight and just slow yeah take a rest day, just listen to your body.
Volume is not the driver of muscle building, its intense mechanical resistance. 💪🏾
Wrong. Stop speaking. You are not an expert and volume is important, based off research.
@@ItsThatMilkshake Based on research one intense set to failure is all you need to build muscle, the rest is junk volume 💪🏾💙
@@joseespinal9380 Nah, more than one lol.
I would consult Dr. Brad Schoenfeld on this topic…
What’s 3/10 or 6/10 nonsense?
did not answer a single question in a way the average dude can understand.